If you want to burn fat as effectively as possible, you have to do cardio alongside your well-formulated diet and lifting plan—there's just no getting around it! The good news is that I've put together the ultimate high-intensity workout to help you do your cardio in just 15 minutes. Of course, it's going to be the toughest 15 minutes of your life, but at least you get to skip the boring treadmill slog every night!

You don't even need to go to the gym to do this turbocharged fat-burning workout. All you need is your body, a willingness to sweat, and a couple five-pound dumbbells.



The workout features three circuits: one for explosive strength, one for power, and one for endurance. Go directly from one circuit to the next without resting; the idea is to bust this out in a short amount of time while keeping your heart rate elevated.

If you're a beginner, you may have to rest between circuits, which will make the workout take a bit longer, but try to keep these breaks as short as possible.

Just add this routine to your normal weightlifting program three times per week to hammer out some serious cardio in one short, intense session!

Brian Casad's Ultimate Fat-Burning Workout
Note: No rest—or as little rest as possible—between circuits.
1
Explosive Strength Circuit
Dumbbell Shadow Boxing
1 set, 20 sec
Burpee
1 set, 20 sec
Dumbbell Shadow Boxing
1 set, 20 sec
Split Jump
1 set, 40 sec
Dumbbell Shadow Boxing
1 set, 20 sec
Pushups
1 set, 40 sec
Dumbbell Shadow Boxing
1 set, 20 sec
Freehand Jump Squat
1 set, 40 sec
2
Strength and Power Circuit
Dumbbell Shadow Boxing
1 set, 30 sec
Sprawl
1 set, 30 sec
Dumbbell Shadow Boxing
1 set, 30 sec
Side Lunge
1 set, 30 sec
Dumbbell Shadow Boxing
1 set, 30 sec
Burpee
1 set, 30 sec
Dumbbell Shadow Boxing
1 set, 30 sec
Freehand Jump Squat
In-and-out.
1 set, 40 sec
3
Endurance Circuit
Dumbbell Shadow Boxing
1 set, 40 sec
High Knees
1 set, 20 sec
Dumbbell Shadow Boxing
1 set, 30 sec
Jumping Jack
Quick pace.
1 set, 20 sec
Spiderman Push-Up
1 set, 20 sec
Dumbbell Shadow Boxing
1 set, 40 sec
Knee Tuck Jump
1 set, 20 sec

About the Author

Contributing Writer

Brian Casad

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